# Alternating Dumbbell Bench Press

A flat dumbbell bench press done one arm at a time, targeting the chest, front delts, and triceps. One dumbbell holds over your chest while the other lowers and presses, then the arms alternate.

- Intermediate · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-alternate-bench-press-high-start/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-dumbbell-bench-press/

## Muscles worked

- Mid chest: 9/10
- Front delts: 6/10
- Triceps: 6/10
- Upper chest: 5/10
- Rotator Cuff: 4/10

## How to do the Alternating Dumbbell Bench Press

1. Lie back on the bench with a dumbbell in each hand, feet flat on the floor.
2. Press both dumbbells up and hold them over your chest.
3. Lower one dumbbell beside your chest while the other arm stays straight.
4. Press it back up, then repeat with the other arm.

### Full technique — 7 steps

1. Sit on the bench with a dumbbell in each hand resting on your thighs.
2. Lie back and bring the dumbbells over your shoulders with feet planted firmly.
3. Turn the dumbbells so your palms face your feet or slightly inward, with wrists directly over your elbows.
4. Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
5. Hold one arm straight over your shoulder while you lower the other dumbbell beside your chest.
6. Press that dumbbell back up until both arms are extended over your shoulders.
7. Repeat with the other arm, alternating sides for every rep.

## Common mistakes

- Bending the top arm during reps
- Torso rotating during reps
- Elbows flaring straight out
- Dumbbells drifting toward the face
- Bouncing out of the bottom

## Form cues

- Plant feet hard
- Keep top arm still
- Lower beside the chest
- Keep forearms vertical
- Keep shoulders down and back

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Barbell**: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/), [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Three Legged Chaturanga](https://seto.fit/exercises/three-legged-chaturanga/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- Easier: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- **This exercise: Alternating Dumbbell Bench Press — Intermediate**
- Harder: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate

## Quick answers

### What muscles does the Alternating Dumbbell Bench Press work?

Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10, Upper chest 5/10, Rotator Cuff 4/10.

### Which joints does the Alternating Dumbbell Bench Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.

### When should I do the Alternating Dumbbell Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Alternating Dumbbell Bench Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Alternating Dumbbell Bench Press?

Cable machine: Cable Bench Press. Barbell: Barbell Spoto Press, Barbell Larsen Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Three Legged Chaturanga.

### What is an easier version of the Alternating Dumbbell Bench Press?

Dumbbell Bench Press (Beginner), Push-Up (64% of bodyweight).

### What is a harder version of the Alternating Dumbbell Bench Press?

Barbell Floor Press (Intermediate), Barbell Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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